Every 4

Tuesday 9/15/20
Zoom 8am 9:30am 12 4:30 6
EMOM 12
1 min: 30 HOllow rocks
1 min: 24 alt leg v-ups
1 min: Plank hold
+
Every 4 min x 8
25/20 Cal row 20/15 Cal bike
16 Alt arm DB snatch (50/35)
8 Front squats (185/135)
*Barbell only = 16 deadlifts 185/135 instead of dB snatch
*DB only = 16 dB snatch 8 thrusters
*NO EQUIPMENT = 20 Burpees 16 hand release pushups 32 jumping lunges

ENdurance

Every10 min x 5
2 rounds
Run 400m
15 burpees
70 double unders

If you would like a different workout or one special for the equipment you have please do not hesitate to text me. Ive been getting a lot so its no problem. My number is 925-785-2758. Keep doing your home wods and posting them on the social medias. Everyone loves seeing their gym friends even if its just a clip on insta! Stay active stay sane!

Zoom classes at 8am 9:30am and 4:30pm 6:00pm Mon-Fri. Sat 8am and 10 am. Sunday 8:30am 10:30am for the duration of this shelter at home period. Download the app and join the fun. Even if you want to just watch and chat with friends for a couple minutes!
Meeting code is
684-431-2223. Password is 277276
Seriously. If you’ve been lacking in motivation during this quarantine please try a zoom class. Its just like a regular class and will bring some normalcy to your day